If you suffer from high cholesterol, then like many others, you are confused about what type of “cholesterol free” diet you should be adhering to.
The most common misconception is that you need to give up any animal product that contains cholesterol; such as eggs, meat, cheese, etc. True, those should be eaten in moderation if you have cholesterol or weight issues. However, your body actually needs cholesterol. And natural animal fat and cholesterol are not your enemies. The enemies are the man made products that your body was not made to digest.
Examples are hydrogenated oils which are found in most baked goods, cereals, breads, and granola bars. Another example is the refined carbs found in white bread, muffins, bagels and hundreds of other items. These lead your body to store “bad” fat. Anything that is processed or manmade will lead to high cholesterol and, eventually, weight issues.
Tips for Controlling Your Cholesterol
The following is a list of points to consider if you have cholesterol issues. They are in random order, and not based on scientific findings, but much of research on my part, as well as reoccurring positive results in my clients.Eggs are awesome, but must be organic, or better yet from the farmers’ market. Any eggs that are not organic will come from chicken that are fed processed food, which causes bad fat to accumulate. You are what you eat. Limit to 2 whole eggs MAX a day.
- Any meat with the word “loin” in it is lean. It is the only cut that you should ever have if you must eat meat. Grass fed is optimal for the same reason as the egg and the chicken.
- Cut out all refined carbs such as white bread, pancakes, fries, muffins, cupcakes, etc. Not only are they all sugar, but they are likely made with hydrogenated oils.
- Eat lots of fish. Wild salmon is best because it contains the least amount of mercury. The good fat, and Omega 3’s help control your cholesterol.
- Do not butter your breads. Dip in extra virgin olive oil. The monosaturated fats in the oil help control cholesterol.
- Exercise. This helps raise your HDL levels (good cholesterol), and lower your LDL (bad cholesterol). It’s a win win.
- Hydrogenated oils raise LDL (bad cholesterol) and lower HDL (good cholesterol) simultaneously. Obviously, the worst offender, and lose lose situation.
- Keep saturated fats to a minimum. This means no cream sauces, cream dressings, half half with your coffee, cheeses.
- The verdict is still out on exactly how harmful saturated fats are. In my opinion, “clean” saturated fats are ok. But those are tough to get. By clean I mean cheeses made from grass fed cows, as well as cream and butter made from the milk of grass fed cows. The problem is that anytime anything contains saturated fats, it is usually a highly caloric item which contains other (processed) fats, and comes from an “unclean” animal. This means that: the cows are fed corn and feedlot food which makes them unnaturally fat. When we eat this meat, we are ingesting the worst kind of saturated fat.
If you are suffering from high cholesterol, cut out all processed and “bad fat” foods from your diet, and eat clean. Eat fresh veggies, lots of fish and organic chicken (no skin), and fruits. Think of what people would have eaten 80 years ago, and eat only that. And exercise. Those with cholesterol issues are wise to seek the advice of a nutritionist to help them plan their meals, and help them see that eating clean and healthy food is attainable, available, and abundant. Befriend your local farmers!